Most easy sprint workout for fat loss.High intensity interval training is great to lose fat.

Here is the routine.

Please do warm before doing high intensity interval training.Its actually dangerous doing HIIT or any other exercise without good warm up

1.Sprint to the line and come back jogging X 6

2.15 Jumping Jacks and sprint to the line,come back walking X3

3.20 Mini Lunges and sprint to the line ,come back walking X3

4.20 Jumping Oblique twist and sprint to the line ,come back walking X3

5.Side running half left and right ,come back jogging X3

Cooldown yourself by taking simple jog and do some post exercise stretching.

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What is HIIT ?
HIIT is a training idea in which low to moderate intensity intervals are alternated with high intensity intervals.

HIIT can be applied to running or to exercises such as squatting. HIIT is considered to be much more effective than normal cardio because the intensity is higher and you are able to increase both your aerobic and anaerobic endurance while burning more fat than ever before.

“In research, HIIT has been shown to burn adipose tissue more effectively than low-intensity exercise – up to 50% more efficiently.” It has also been shown to speed up your metabolism which helps you burn more calories throughout the day.

Benefits of HIIT

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Studies show that 15 minutes of high intensity interval training burns more calories than jogging on a treadmill for an hour. Effective energy use – HIIT uses a system of work-hard-then-recovery intervals, alternating between high intensity workouts with short resting periods

Meaning of sprints,?
to race or move at full speed, especially for a short distance, as in running, rowing, etc.

Benefits of Sprinting.
Builds strength – Sprints are a type of anaerobic exercise, this means that they will trigger muscle building, increasing the size and strength of the powerful, fast-twitch fibers. A study conducted in 2012 showed sprinting can enhance protein synthesis pathways by as much as 230 percent! With the right nutrition and recovery, this will lead to muscle building, allowing your body to become leaner and enabling you to run faster, longer, and more efficiently.
Lose fat – Sprint training is one of the most efficient conditioning exercises that can create significant and notable fat loss. Compared to long and steady aerobic training, like running or jogging, sprinting enables you to lose body whereas in aerobic training, you are more likely to lose body mass – which includes fat, but also water weight. When wanting to lose weight and become healthier, you should aim to lose fat. You can definitely do that by doing a sprint training, where you will burn fat faster and preserve or even build muscle. In fact, a Nutrition journal study conducted in 2004 showed that fat metabolism is most effective during during running at intensities between 47 and 64%, depending on athletic ability, while another study by Exercise and Sport Sciences Reviews showed that high intensity interval training can improve skeletal muscle oxidative capacity and endurance performance.
Expand endurance – Doing sprints can help your endurance in long distance running as well. In fact, sprinting is one of the most efficient ways to build your endurance. Going at max speeds on a sprint will improve your endurance capacity, amplifying your maximal oxygen uptake and increasing the time it takes for fatigue to set in. Since sprints train the body to burn fat for fuel, they preserve muscle glycogen and prolonging work capacity.
Increase speed and power – Sprinting is essentially speed training. Since sprints build muscle and target the fast-twitch fibers, they increase your speed and power, leading to a faster running or cycling speed. With an explosive start, you are putting a load of power in you muscles and the more you repeat this, the more your power speed increases.
Improves heart health – Sprinting also comes with cardiovascular benefits. It can help lower your blood pressure.

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